Fuel – lovingthebike.comhttp://lovingthebike.com
Mon, 12 Mar 2018 16:08:54 +0000en-UShourly1https://wordpress.org/?v=4.9.4Loving the BITE: Lemon Curd for Pre and Post Training Fuelhttp://lovingthebike.com/cycling-nurition/loving-the-bite-lemon-curd-for-pre-and-post-training-fuel
http://lovingthebike.com/cycling-nurition/loving-the-bite-lemon-curd-for-pre-and-post-training-fuel#commentsThu, 21 Jun 2012 09:53:32 +0000http://lovingthebike.com/?p=9491Father’s Day means one thing in our house: Lemon Curd…(happy belated Father’s Day to all you dads out there, by the way!). Why? Simply because my wicked-awesome-mountain-biking husband loves it. So this year while making extra batches, the thought crossed my mind: Could I make it better? More nourishing, and yet still tasty? Appropriate for Training Fuel as well as a treat for Daily Nutrition? The wheels in my head started turning as I grated more peel. Mmmmm. This one’s gonna be good.

Recipe of the week: Easy Honey Coconut Lemon Curd

Ingredients:

2 tablespoons finely grated lemon peel

3 large eggs

2/3 cup fresh lemon juice (about 3 large lemons)

2 tablespoons organic coconut oil

1/2 cup organic honey

Instructions:

Combine the first 4 ingredients in a saucepan over medium heat, stirring constantly with a whisk until thickened, about 3-5 minutes. Remove from heat and stir in honey. Cool. Cover and chill (the mixture will thicken as it cools). Yield: ~2 cups

Lemon Curd can be stored in the refrigerator for up to 1 week and also freezes very well. Thaw in the refrigerator, and use within 1 week of thawing.

Can also be made with limes or oranges.

Comments:

Never had lemon curd? I’ll tell it to you straight: you simply haven’t lived. I was introduced to it by friend a few years ago…I haven’t eaten a pancake or waffle the same since (see below). And true to Loving the Bite form, we’ve kept this delicious lemon curd recipe to just 15 minutes and 5 simple, nourishing ingredients. Here’s how to use it for the sake of some strong cycling:

Pre-Training:

If you’re short on time, try ¼ cup lemon curd with just a couple of Tablespoons plain yogurt. It will provide relatively long-lasting energy for a short ride (honey breaks down similarly to maltodextrin in terms of speed). Or, try it on top of one slice of bread like jam.

If you’ve got a longer time-frame before riding and are riding for more than 2 hours, try 1 small whole-grain waffle or pancake with 1/2 cup plain yogurt and ¼ cup lemon curd 2-3 hours out. And, you may want to save some for recovery.

Recovery:

You can use the waffle pancake option (but increase yogurt to 1 cup), the simply yogurt/lemon curd option with 1 cup yogurt and ½ cup lemon curd, or try a smoothie:

Organic coconut oil is made up of medium chain triglycerides (MCTs). These special saturated fats are quickly digested and metabolized like carbs, bypassing the normal slow, bile-dependant digestive path of most fats. What’s more, they are used directly by the energy powerhouses of the cell, the mitochondria, and offer more than twice the calories (energy) of carbohydrates per gram.

Here are two good reasons to eat lemon curd: good pre-training and post-training fuel. This summer, lemon curd will hit the spot while fortifying your body. Optimal fuel means faster recovery, less fatigue, and more power and endurance on the bike.

Fuel Your Ride. Nourish Your Body.

]]>http://lovingthebike.com/cycling-nurition/loving-the-bite-lemon-curd-for-pre-and-post-training-fuel/feed2Loving the BITE: Pesto for the Big Ride or Recoveryhttp://lovingthebike.com/cycling-nurition/loving-the-bite-pesto-for-the-big-ride-or-recovery
http://lovingthebike.com/cycling-nurition/loving-the-bite-pesto-for-the-big-ride-or-recovery#commentsThu, 14 Jun 2012 10:00:14 +0000http://lovingthebike.com/?p=9411Who here wants to reduce fatigue and inflammation, optimize blood flow, and stay healthy this season? Yes, please. And, who wants some pesto? Yes, pretty please. Well, it must be your lucky day, because here at Loving the Bike, we’re about to make it all happen.

Place basil, garlic, pine nuts, lemon juice, and lemon peel in a food processor or blender, and process until coarsely chopped. Add 1/2 cup of the olive oil. Process until fully incorporated and smooth. If desired, add salt and pepper to taste. If serving immediately, add remaining oil and mix until smooth. Top with cheese. If allowing to set, refrigerate and add remaining oil and cheese when ready to serve. Or, if freezing, transfer to container and drizzle remaining oil over the top. Freeze for up to 3 months. Thaw and stir in cheese. (Freeze in ice-cube tray to form perfect sized servings to add to foods later). *No basil? Use spinach instead!**Want to keep it dairy-free? Parmesan mostly adds texture and a salty flavor, so simply omit and salt/pepper to taste.

Training Nutrition:

The night before a “big” ride or race, try whole-grain pasta, brown rice, or sourdough bread with chicken and pesto. It will provide long-lasting carbs, protein, super-nutrients from basil, and healthy fats.

On a long ride, try these for whole food fuel: Split 1 whole pita bread into 2 rounds. Sprinkle 3 Tbsp pesto and 3 Tbsp parmesan cheese onto one round. Top with other round. Bake at 350 deg F for 10-12 minutes and cut into 6 wedges. Eat 3 wedges while stopped and fueling up on ride (15-20 grams carbs).

Recovery: Try a sourdough pesto chicken sandwich or leftover Pesto Chicken Pasta (from #1). It will hit the spot with carbs, protein, and sodium. Make sure to drink a tall glass of water on the side.

Comments:

As one of my favorite flavors, basil is in high demand in my kitchen. But, it’s more than just great taste. Fresh basil provides:

Reduced inflammation and oxidative stress: Basil’s flavonoids, especially orientin and vicenin, are phytonutrients that protect cell structures from radiation and oxygen-based damage (free radicals/oxidative stress). And eugenol, one of basil’s volatile oils, works to block the inflammatory activity of an enzyme (cyclooxygenase) in the body. Non-steroidal anti-inflammatory medications (NSAIDS), such as aspirin and ibuprofen, also work to block this enzyme. Remember, this not only has implications for inflammatory conditions like arthritis, but also fatigue in endurance athletes.

Blood flow: Want good blood flow while you pedal your bike up that next climb? Get some vitamin A and magnesium from basil. Like other dark leafy greens such as spinach, basil offers a good source of beta-carotene (vitamin A precursor). Beta-carotene is a strong antioxidant that protects arteries and many cells from free radical damage while reducing the oxidation of cholesterol (oxidation allow cholesterol to form plagues in artery walls). By eating your leafy greens, you can keep your artery walls strong and clear of plagues. Then, the magnesium in basil prompts muscles and blood vessels to relax, which improves blood flow out of the heart and throughout the body.

Bacteria Protection:If you’d rather be riding your bike than in bed with food poisoning, try basil as an antibacterial tool. Basil’s specific volatile oils have anti-bacterial properties that can restrict the growth of Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa. What’s more, these oils from basil leaves may have a role against bacteria that’s become resistant to antibiotics. In fact, a 2004 study showed that washing produce in solution containing either basil or thyme essential oil, even at just a 1% solution, resulted in dropping the number of Shigella below the point at which it could be detected. Two applications possible are to 1) add a basil essential oil solution to your produce-washing regimen and 2) add fresh basil to foods that may potentially pose a risk such as fresh salads, fresh fruits and meats (such as pesto on top of chicken).